Fruit is a great way to add some color and flavor to your morning oats.

Fruit is loaded with plenty of vitamins and minerals that are essential for optimal health. It also has plenty of fiber and water that can help you stay fuller for longer (, ).

In addition, fruit is a great source of polyphenols — compounds that contribute to the health benefits of fruits and vegetables.

These compounds act as antioxidants in the body and can help it fight inflammation. Additionally, studies have shown polyphenols may help reduce your risk of heart disease, type 2 diabetes and an early death (, , ).

A study with 7,447 participants found that people who ate the most polyphenols had a lower risk of an early death than people who ate the least polyphenols ().

Summary: Although fruit can be high in sugar, it is also packed with plenty of vitamins, minerals and compounds, such as polyphenols. Polyphenols may have great health benefits.

Fatty fish like salmon are some of the most nutritious foods on the planet.

They are an excellent source of omega-3 fatty acids — a type of essential fat that you can only get from the diet. Despite their importance, very few people in Western countries eat enough omega-3 fatty acids ().

Research has shown that people who consistently eat the most omega-3 fatty acids tend to have a lower risk of heart disease, less chronic inflammation and better mental health (, , , ).

In addition, fatty fish are a great source of B vitamins. This group of vitamins helps the body make energy, repair DNA and maintain healthy brain and nerve function (, ).

Aim to eat at least two servings of fatty fish per week. Great examples are salmon, mackerel and herring.

Summary: Fatty fish like salmon, mackerel and herring are great sources of omega-3 fatty acids and B vitamins. Aim to eat fatty fish at least twice a week.

Whole foods are typically the preferred way to meet your nutritional needs.

They contain a variety of nutrients that have synergy together, helping deliver most of their nutritional benefits ().

That said, many people struggle to meet their daily nutritional needs through foods alone. That’s where supplements can come in handy because they provide you with a great dose of nutrients in a convenient package.

Two supplements that are especially useful are soluble fiber and fish oil.

Fish oil supplements provide you with a great dose of omega-3, just like fatty fish. Diets high in omega-3 fatty acids are linked with a lower risk of heart disease, less chronic inflammation and better mental health (, , , ).

Summary: Although whole foods are preferable, supplements can be helpful if you struggle to eat enough nutrients from diet alone. Two great supplements are fish oil and soluble fiber, such as glucomannan.

It is low in calories and packed with plenty of nutrients and antioxidants. These antioxidants can help your body fight free radicals — molecules that have been shown to increase disease risk and speed aging (, ).

Studies have also shown that people who drink the most green tea tend to live longer, have a lower risk of heart disease and a lower risk of type 2 diabetes (, ).

Green tea also contains epigallocatechin gallate (EGCG) and caffeine. These compounds may help you burn fat by boosting your metabolism (, ).

Summary: Green tea is one of the healthiest beverages you can drink. It is low in calories, yet rich in nutrients and antioxidants. It also has impressive health benefits.

People in Western countries are eating more highly processed foods than ever before (, ).

While processed foods are convenient, they often lack nutrients and increase your risk of chronic diseases (, ).

Simply eating more real foods can help you get healthier with minimal effort. Real foods tend to have more fiber and are packed with vitamins and minerals.

Real foods are single-ingredient foods that are mostly unmodified and lack any chemical additives.

Here are a few examples of real foods:

Apples

Bananas

Spinach

Brown rice

Unprocessed meats

Whole eggs

Summary: In modern society, people are eating more highly processed foods than ever, which are low in nutrients. Simply choosing real foods can help you eat healthier as they have more nutrients and fiber.

Taking the stairs is a simple way to add exercise to your daily routine.

It is also great for your long-term health. Research has shown that people who climb at least eight flights of stairs daily have a 33% lower risk of death than people who spend most of their time sitting ().

What’s more, taking the stairs may actually be faster than taking an elevator.

One study discovered that, on average, taking the stairs was 23.5 seconds faster per flight of stairs. This includes the average waiting time for an elevator ().

If you are constantly moving between levels in your office, taking the stairs could help improve your fitness and productivity.

Summary: Taking the stairs is a great way to fit exercise into your routine. Surprisingly, it may sometimes be faster than taking an elevator.